Workout

Warm-up (800)
2 rounds
300 swim/100 kick

Set(400)
8 x 50's on :50 
...25 mod/25 fast 

Kick-set (200)
4 x 50 on 1:00 
 
Set  (1400) 
4 rounds
5 x 50’s on 1:00
…descend 1-5
100 easy on 2:00 
 
Set (400)
4 x 100’s on 1:30
… moderate pull 

Warm-down (200)
200 EZ choice